Comparing Nutrients in 7 ounces Cooked Frozen Mustard Greens with Salt VS Cooked Frozen Chopped Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Cooked Frozen Chopped Onions with Salt	11%	3%	86%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.17g	9.16% 12g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	7.94% 5.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Vitamin A	78% 703μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	1.72% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.64% 0.032mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.4% 27.4mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	554% 665μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	4.2% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27.8% 2.22mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	6.13% 0.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	33% 492mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	5.03% 186g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens with Salt VS Cooked Frozen Chopped Onions with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Mustard Greens with Salt versus 7 oz of Cooked Frozen Chopped Onions with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Mustard Greens with Salt vs Cooked Frozen Chopped Onions with Salt:

• 7 ounces of Cooked Frozen Mustard Greens with Salt have more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B6, 5.4 times more Vitamin B9, 5.3 times more Vitamin C, 135 times more Vitamin E and 1117 times more Vitamin K than Cooked Frozen Chopped Onions with Salt.
• 7 ounces of Cooked Frozen Chopped Onions with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled Chopped Frozen Onions, drained with Salt have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Mustard Greens with Salt vs Cooked Frozen Chopped Onions with Salt:

• 7 ounces of Cooked Frozen Mustard Greens with Salt have 6.3 times more Calcium, 3.1 times more Copper, 3.7 times more Iron, 2.2 times more Magnesium, 4.1 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than Cooked Frozen Chopped Onions with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Cooked Frozen Chopped Onions with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Cooked Frozen Chopped Onions with Salt lack sufficient amounts of Calcium and Magnesium
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled Chopped Frozen Onions, drained with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Mustard Greens with Salt have 1.6 times more Fiber and 2.9 times more Protein than Cooked Frozen Chopped Onions with Salt.
• While 7 oz of Boiled Chopped Frozen Onions, drained with Salt contain 1.9 times more Carbohydrate and 9.1 times more Sugars than Boiled Frozen Mustard Greens, drained with Salt.
• 7 ounces of Cooked Frozen Chopped Onions with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Boiled Chopped Frozen Onions, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.